Thursday

Snatch - Max double
40
50
60
70
75
80
85 PB
87.5x(1)

Clean + Clean & Jerk - Max
60
80
90
100
105
110

Conditioning
For time:
*With a bar loaded from inside out 10kg, 15kg, 15kg, 25kg
5 Deadlifts - 150kg strip 25kg plates
5 Deficit HSPU on stipped plates
4 Cleans - 100kg strip 15kg plates
4 Deficit HSPU on stipped plates
3 Snatch - 70kg strip 15kg plates
3 Deficit HSPU on stripped plates

4:37

Deadlifts and all HSPU unbroken, cleans and snatch in singles. 2 missed snatches.

Friday, Saturday & Sunday

Friday 22/03/13

Hang Snatch - Heavy Double
40
50
60
70
75
80
82.5x

Hang Clean & Jerk - Heavy Double
60
80
90
100 - press out on first jerk. Major doms from 13.3, legs had no pop today.

1 + 1/4 Front Squats - 2rm then, 90%x2x2
60
80
100
110
115

103x2x2

Conditioning
3 RFT: (6 minute cap)
1 Rope climb - 15ft
30 KB swings - 32kg

2+18

Saturday 23/03/12

EMOM x12 - Increase weight every 3 minutes
3 Hang power cleans
60
70
80
90

5x15 KB swings AFAP - 1 minute rest

100 Burpees For Time
6:13 - No records here, legs were still heavy from 13.3 but just kept moving.

I got myself a barbell and some bumper plates for the garage, feel good to be able to just pop in and get some work done in under half an hour.

Sunday 24/03/13

Snatch - To Max
60
70
75
80xx
80
85
90xx - Under the bar and locked out both attempts, just in my toes.
93x - Soft elbows
90

Conditioning
5RFT
5 Power cleans - 90kg
15 Box jumps - 30"

7:37